Low Sodium Creamy Pumpkin and Carrot Soup
Warm up with a bowl of Low Sodium Creamy Pumpkin and Carrot Soup, a velvety and wholesome dish that’s as nourishing as it is flavorful. This heart-healthy recipe combines the natural sweetness of pumpkin puree and carrots with the aromatic warmth of cinnamon, nutmeg, and fresh herbs like rosemary and parsley. With coconut milk lending a rich and creamy texture and low sodium vegetable stock keeping the sodium content in check, this comforting soup is perfect for those seeking a lighter, health-conscious option without sacrificing taste. Ready in under an hour and requiring just 15 minutes of prep, this autumn-inspired soup makes a delightful starter or satisfying meal. Serve it hot and garnish with fresh herbs for a vibrant, restaurant-worthy presentation. Ideal for cozy evenings, meal preps, or anytime you crave a nutritious yet indulgent treat!
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Recipe Information
Ingredients
- 450 grams Pumpkin puree
- 300 grams Carrots
- 1 medium Onion
- 2 large Garlic cloves
- 750 milliliters Low sodium vegetable stock
- 400 milliliters Coconut milk
- 2 tablespoons Olive oil
- 1 teaspoon Ground cinnamon
- 0.5 teaspoon Ground nutmeg
- 0.25 teaspoon Black pepper
- 1 teaspoon Fresh rosemary
- 1 tablespoon Fresh parsley
Instructions
Peel and slice the carrots into thin rounds for faster cooking.
Dice the onion and finely chop the garlic cloves.
In a large pot, heat the olive oil over medium heat.
Add the diced onion and garlic to the pot, cooking until the onion is translucent, about 5 minutes.
Stir in the sliced carrots, cooking for about 5 more minutes until they start to soften.
Add the pumpkin puree to the pot and mix well with the vegetables.
Pour in the low sodium vegetable stock and bring the mixture to a boil.
Reduce the heat, cover the pot, and let the soup simmer for about 20 minutes, or until the carrots are tender.
Add ground cinnamon, nutmeg, and black pepper to the soup, stirring well.
Use an immersion blender to puree the soup in the pot until smooth. Alternatively, let the soup cool slightly and blend in batches using a countertop blender.
Return the blended soup to the pot over low heat and stir in the coconut milk until evenly combined.
Adjust the seasoning if needed by adding more black pepper based on your taste preference.
Serve hot, garnished with fresh rosemary and chopped parsley.
Nutrition Facts
Calories |
903 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.0 g | 55% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 6.4 g | ||
| Cholesterol | 9 mg | 3% | |
| Sodium | 784 mg | 34% | |
| Total Carbohydrate | 128.2 g | 47% | |
| Dietary Fiber | 25.5 g | 91% | |
| Total Sugars | 67.1 g | ||
| Protein | 10.8 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 362 mg | 28% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 2889 mg | 61% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
